Why Am I Starving So Early After Breakfast

Ashley McIntosh, BPsyc, RHN, CPCSeptember 19, 20105

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Every morning I eat my breakfast of organic whole grain cereal, skim
milk and blueberries. I’m trying to be healthy, but when I get to work
an hour later I’m already starving. I feel like I have such a big
appetite! What can I do?

First I want to say that what you are experiencing is extremely common.
I would say that the majority of my nutrition clients come to me with
this exact issue. And I understand why – eating a breakfast of organic
cereal, skim milk, and blueberries seems like the “perfect” healthy
breakfast straight out of all the diet books and magazines.

But often this meal leaves us with a blood sugar spike – a fast rise in
blood sugar that falls quickly and leaves us feeling hungry soon after.
This situation is the common paradox that occurs when we try to eat
healthy: FIRST we change our breakfast to one with “healthier”
ingredients. BUT because these “healthier” ingredients are missing some
important components, we feel unsatisfied soon after eating. THEN we
end up eating more than usual. And EVENTUALLY we feel guilty for being
“a person with a big appetite”. How does this happen?

Let’s take a closer look at the breakfast…

Organic Whole Grain Cereal = A complex carbohydrate with fiber –
often has added sugar (cane sugar is just another name for sugar)
which is a simple carbohydrate.

Skim Milk = A simple carbohydrate with the fat removed.

Blueberries = A simple carbohydrate (with an abundance of
antioxidants).

What we have here are a lot of carbohydrates. Energy-providing and
essential to the functioning of the body, carbohydrates are made of
sugar. When sugar enters the body it eventually reaches the blood
stream thereby causing a rise in blood sugar. Now a rise in blood sugar
is not a bad thing – it is what gives energy to the body. It is when
blood sugar rises too fast that is becomes a problem. Refined sugars,
such as white sugar and brown sugar, cause the biggest spike. Simple
sugars, such as those in honey and fruit, are next on the list, and
complex carbs, such as whole grains, are last because their linked
sugars take time to break down.

What can you do to slow down the rise of blood sugar? How can you feel
satisfied for longer after a meal? Three words: fiber, fat, and
protein. These three magic nutrients are the answer. Let’s take a
closer look at the breakfast and see what can be done to add these three
so it lasts longer…

Organic Whole Grain Cereal:

Contains fiber so will help

Some have sugar added so look for cereals that do not have “cane
sugar”, “cane juice”, “organic cane sugar”

OR cook your own hot cereal using whole grains such as oats,
amaranth, or millet (have a lot of fiber and are not refined
or processed)

Or consider eating eggs when you really need your meal to last
(contain fat and protein)

Skim Milk:

Made of simple sugars with the fat removed

An excellent alternative is a plain, whole fat (as nature intended),
non-homogenized yogurt - the fat will help slow down the release of
the simple sugars AND the yogurt will provide probiotics to help
your digestion

Blueberries

A fantastic source of antioxidants and fiber

I wouldn’t change a thing here BUT I would consider adding one of the following ingredients to help the meal be even more satisfying:

Almonds, hazelnuts, walnuts, or pecans

Flax, hemp or pumpkin seeds

Coconut flakes

Do not be afraid of adding fat, protein and fiber to your diet. In the
end, if you listen to your body’s hunger signals and eat when you’re
hungry and finish when you’re satisfied, you will end up eating less –
and enjoy the process much more along the way!

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Ashley McIntosh, BPsyc, RHN, CPC

Ashley McIntosh is a certified life coach and nutritionist who has been studying nutrition and the psychology of eating for over 10 years. After suffering from years of dieting and disordered eating herself she became deeply passionate about the subject. During her recovery, she decided to refocus her energy away from the obsession with food and her body and toward learning how to help women discover, as she had, what life can be like when their minds are free from the lists of numbers, rules and calories - to help them discover what life can be like when they feel comfortable and confident in their bodies, and they can focus on what is important to them - their family, friends, career, talents, and community. During university she tailored her Psychology degree to the subject of disordered eating, and worked for the BC Eating Disorders Association. She then completed the nutrition program at the Canadian School of Natural Nutrition, and then the life coaching program at Erickson College. Today Ashley brings both technical and natural talent to her work as a motivating life coach, nutritionist and workshop facilitator. She works with women and girls who are tired of worrying about food and their bodies and are ready to achieve health the right way.by discovering the fun and play in life, the pleasure of eating, and through stopping the endless quest for perfection. Through weekly sessions and group workshops, Ashley helps her clients get the body and life they want without dieting. Stop just 'tolerating' your life, and get living.
Website: www.getliving.ca